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what to do first cardio or weights?
im female i have a bout 30lbs to lose...im just doing cardio.. i do the ellipitical about a hour a day..i want to get back to jogging...but i hate it..so the ellipitcal is ok for me right now..what i dont understand how can i sweat more and burn less calories while jogging nd sweat way less but burn more calories on..the ellipitcal??? please but the main question i have is...should i bring in the weights? or lose the fat first? i heard if you do weights you would just build muscle over the fat and not lose weight...so what is best? im thinking cardio..then weights..but if im wrong let me know..cuz i really want to work on my flabby arms at least lol.
Tue. Apr 1, 2:58pm
Great job - elliptical it up !!
1. you burn more on the eliptical because it takes a little more effort to move not just your body, but also the machine that is resisting you.
2. Yes, bring in the weights a little. You burn more calories WHILE doing cardio, but weight training CONTINUES to burn calories throughout the day as your body repairs the muscle micro-fibers you have roughted up. So maximuze your calories expenditure thru weights - this will help you lose weight by: burning calories, changing your body composition to more muscle percentage which naturally burns more calores, and helping you to appear more toned and healthy which will motivate you.
Don't buy that "you will build muscle over the fat and not lose weight" crap - that is the worst kind of bologna ! ! - no way
Tuesday, April 01, 2008, 3:13 PM
This is my first time being a "search the thread" nazi- and I feel bad doing it - but seriously all these topics have been threaded to death on this board in just the short 3 months I have been on PT. Use the search feature.
Also, eliptical is not burning more calories than running - it just telling you it is as part of their marketing. When it comes to working out your heart-rate is a much better indicator than a computer in a machine.
I still do eliptical to suppliment my running when I am having a "down" day or my knees are particularly achey - but dont be fooled by ANY machine's calories burned meter.
Tuesday, April 01, 2008, 3:27 PM
I had a trainer once tell me that lifting first was the way to go because it helps you get your heart rate up and then when the cardio starts you hityour target heart rate sooner.
Tuesday, April 01, 2008, 3:31 PM
Hey, a newbie beat me to the "search the forum first" comment!
It doesn't really matter - there are studies to back every theory. Just as long as you're doing both, you're golden.
Tuesday, April 01, 2008, 3:35 PM
i just wrote this in another thread, but i'll repeat it.
I am female--lost 30 pounds, another 40 to go before i'm happy. I lift weights all the time--benching 125 pounds, do squats, etc. I have a great muscle mass UNDER the fat, you just can't see it. The gal that owns the gym where I work out said I should do 60% cardio and 40% lifting. The cardio will help burn the fat faster and lifting will keep me happy and strong. I always mix it up, start with cardio, finish with weights, vise versa, or lift/cardio/lift routine. whatever is fine, as long as i'm incorporating both.
Tuesday, April 01, 2008, 3:43 PM
I was told by a trainer to do weights and then cardio...but its totally about what your body feels comfortable with!! Go girlfriend!
Tuesday, April 01, 2008, 3:49 PM
: ) Nothing is wrong with people asking questions..that's why there are threads sweetheart.
Tuesday, April 01, 2008, 3:51 PM
She did NOT discourage - she pointed out some easy pitfalls and guidelines.
Tuesday, April 01, 2008, 3:55 PM
3:27 - you are right - search the thread...
You say, "eliptical is not burning more calories than running" - I still disagree-
(I know endless debate) I MAX out the resistance and go fast. It says I burn 1500 calories in 40 minutes - now I know it is less than that (even if it was 1/2 it would still be more than running) - but I am working very hard and sweating profusely - I feel like I am lifting weights fast the whole time - thus my theory that you are burning more because you are fighting the machine - just like running through water or sand would exert more effort - IF you were going very hard. If I was capable of bench pressing non-stop for 40 minutes I sure would burn a ton of calories! & because I am pretty muscular it plays to my strengths giving me the ability to do more cardio effort than when I run since my anerobic endurance is higher than my aeorobic endurance
Tuesday, April 01, 2008, 4:01 PM
1500?! That's insane! These are the results from a calorie-calculator website for a 250-pound person:
Precor EFX 546 Elliptical
928 calories in 40 min (170 Strides per Minute at a Resistance of 20)
Skiing - cross-country, uphill
1,247 calories in 40 min
Tuesday, April 01, 2008, 4:17 PM
for additional comparison:
945 calories in 40 min (7.5 mph - an 8-minute mile)
Precor EFX 546 Elliptical
654 calories in 40 min (130 Strides per Minute at a Resistance of 15)
Tuesday, April 01, 2008, 4:24 PM
Online activity calculators lie, sometimes pretty outrageously. It's been the source of many frustrating errors over the years for me, since I'm very mathematically minded in my approach to losing weight.
Ellipticals inflate their numbers as part of their sales strategy - subtract 40% for the truth. Bikes underestimate by about 10%.
Ask anyone with a calorie-counting heartrate monitor or a BodyBugg if you don't have one yourself how the machine numbers compare to their gadget.
Tuesday, April 01, 2008, 4:28 PM
There is a machine at my gym that works wonders on every part of my body, its like a stair stepper and an eliptical and running all in one..I can burn 450 cals in 30 minutes! It's fantastic
Tuesday, April 01, 2008, 4:39 PM
just found this:
What is the best time to do Cardio?
Morning is the best time for Cardio as the carbohydrates are to a minimum at this time.
Another time to perform is after a Weight Training Session as your body has depleted carbs and while cardio will use up body fat for energy. But if you want to do it later in the day just ensure that you do cardio on empty stomach.
Tuesday, April 01, 2008, 5:05 PM
4:17 / 4:24 - That is what I am saying - you have an 8 minute mile pace there, but that is quite a faster than I can run for 40 mins. whereas I can put the eliptical on 20 and go friggin' nuts - people even comment - I mean even if you take 40% off "subtract 40% for the truth" I am still burning 900 at the crazy pace I am setting.
I mean I bench 250 so I am pretty muscular and I can run ten miles (at a 10 min mile pace)...so for me - I run and do elliptical, but I do think I burn more on the elliptical or at least it is close.
Tuesday, April 01, 2008, 5:16 PM
Just keep up with the exercise and watch what you eat. That will get the fat off. Doesn't matter the order for 90% of us on here.
OP - you've done a great job so far. Keep at it and you'll get there.
Tuesday, April 01, 2008, 7:06 PM
I had the fat over muscle problem for years. I still have it. I have great abs somewhere beneath the layers. I can do 300 or more various abs exercises (yes, correctly) because the muscles are really strong. But the flab seems to move only when it is cardio challenged. I really started seeing flab go when I upped the resistance, the hill angle, the added weight on my walk (like a full backpack or ankle weights). Not by flat surface treadmilling or elliptical. You have to punch up the workout in order to see fat go. a chart I saw showed that in a 20-25 min cardio (like on a treadmill): min. 1-3 are at an RPE of 4-5, minute 4 is 6-7, and minute 5 is 7-8. Minutes 6-8 is at 8 and minute 9 is at 9. Minute 10 is back at 6-7, minute 11 is 7-8, minutes 12-13 is at 8 and minute 14 is at 9. Minute 15 is back at 6-7, minute 16 is at 7-8, minute 17 is at 8, minute 18 is at 9, and minute 19 is at 10. Minute 20 is back at 6, then cool down for 5, 4, 3, 2, 1 in 5 minutes. You might try breaking into that cycle for a while to see if that will hellp.
Tuesday, April 01, 2008, 9:46 PM
I much prefer cutting back on my food intake than punching up the workouts. I can only take so much working out! But to each their own :)
Tuesday, April 01, 2008, 10:24 PM
9:46 - Have you tried ab pilates to get rid of the fat on top of the muscle? It has worked for me!
Tuesday, April 01, 2008, 11:26 PM
9:46--that's a very interesting tidbit. you don't happen to know an internet link for that?
Since I'm the one who lifts, but has the layer of fat, I think I am going to stick to low carb (so I burn more fat) and focus on cardio for a while rather than lifting. I'll still do my resistance bands, but not so much large weights. I think taking 6 weeks to monitor low and high impact to see what works best might be helpful. although i'll miss those weights at the gym!
Wednesday, April 02, 2008, 8:58 AM
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